The Nexus Teen Academy editorial and clinical team is dedicated to providing informative and accurate content to help families who are struggling with adolescent behavioral health problems. The editorial team works directly with the clinical team to ensure information is accurate and up-to-date.
To do this, our team uses the following editorial guidelines:
We generally only cite government and peer-reviewed studies
Scientific claims and data are backed by qualified sources
Content is updated to ensure we are citing the most up-to-date data and information
Clinically reviewed by Executive Director Hannah Carr, LPC
Executive Director Hannah Carr, LPC
Hannah graduated from Arizona State University with her Bachelor’s in Psychology and Master’s in Counseling and is a Licensed Professional Counselor in Arizona. She began her work as a therapist 12 years ago in South Phoenix with an intensive outpatient program for teens and their families. She joined Nexus in the residential program as the clinical director, eventually being promoted to the executive director, creating and building the clinical program structure and a strong culture focused on redirecting the trajectory of young lives.
The Nexus Teen Academy Editorial Staff is composed of writers, editors, and clinical reviewers with many years of experience writing about mental health and behavioral health treatment. Our team utilizes peer-reviewed, clinical studies from sources like SAMHSA to ensure we provide the most accurate and current information.
The food your teen eats affects how they focus, feel, or even sleep. Proper teen nutrition builds a strong immune system and helps your teen manage stress.
Despite the importance of nutrition, teenagers often fall victim to poor eating habits, such as skipping meals or eating too much junk food. In this article, we will discuss the crucial nutritional needs of your teen. We will highlight the key nutrients their bodies need, how much to eat, and the common mistakes to avoid. If you are looking for a teen residential treatment program that can help with your teen’s behavioral health struggles, contact Nexus Teen Academy today.
Why Does Teen Nutrition Matter More Than Ever?
Due to the various changes teenagers undergo during adolescence, good nutrition is crucial. According to Johns Hopkins Medicine, healthy eating is essential because the body changes during adolescence affect adolescents’ dietary and nutritional needs. Proper nutrition fuels your teen’s body and mind and offers them the energy to get through their daily activities. It is also important for concentration, sleep hygiene, and mood regulation.
However, eating well is not just about feeling good once, but about building healthy habits that affect your teen’s life in the future. Skipping meals promotes unhealthy eating habits and can interfere with your teen’s mental health. According to the Office of Disease Prevention and Health Promotion, unhealthy eating habits such as too much junk food lead to problems likeheart disease, type 2 diabetes, or obesity.
It is also important to note that having a healthy weight does not always mean you are eating right. You can still be at a normal weight despite missing essential nutrients. Malnutrition is harmful as it can make you feel sick, moody, or tired. It is common among teenagers as they become independent and start making decisions about their food. Sometimes, without proper guidance, teenagers end up suffering from nutritional deficiencies.
The best way to address this problem is to eat a balanced diet that includes vegetables, fruits, proteins, grains, and dairy or fortified soy alternatives. Doing this daily will ensure your body gets all the nutrients it needs.
Essential Nutrients for Teenagers
Your teen needs the proper nutrients to grow and establish a strong foundation for a healthy future. Below are the crucial nutrients to include in their plate:
Protein
Proteins are vital for building and repairing tissues, including organs, skin, and muscles. During adolescence, the body undergoes rapid growth and hormonal changes, which require proteins. While the daily intake varies, experts recommend 46 grams for teenage girls and 52 grams for boys daily. Protein-rich foods include fish, eggs, nuts, seeds, dairy products, poultry, and lean meats. Incorporating these varieties in your diet will ensure you get all the essential amino acids for your body.
Calcium and Vitamin D
You need calcium to develop strong bones and teeth. Approximately 40% to 60% of the adult bone mass is created during teenage years. Therefore, you need adequate calcium, about 1300mg daily, during adolescence to build a healthy body frame, which you can obtain from yogurt, cheese, and milk. However, if lactose intolerant, leafy green vegetables, tofu, and fortified plant-based milks are good alternatives.
Vitamin D is crucial in helping the body absorb calcium. Most people obtain vitamin D from exposure to sunlight, which enables the body to produce it. However, you can also get it from fortified foods, egg yolks, and fatty fish. The recommended daily vitamin D intake for teenagers is 600 IU.
Iron
Another essential nutrient for the teen body is iron. It facilitates the transportation of oxygen in the blood. It also supports energy levels in the body. The body needs iron during adolescence due to rapid growth. Teen girls particularly require more iron during the onset of menstruation. Therefore, whereas teenage boys require approximately 11mg daily, girls need about 15 mg.
Iron-rich foods include fortified cereals, beans, lentils, fish, poultry, and red meat. Eating adequate vitamin C-rich foods like strawberries and oranges can also improve iron absorption in the body.
Omega-3 Fatty Acids
Research shows that omega-3 fatty acids, especially long-chain docosahexaenoic acid (DHA) and eicosapentaenoic acid, are crucial for brain development and function. They also support heart health and reduce inflammation. The sources of omega-3s include sardines, salmon, chia seeds, walnuts, and flaxseeds. Including these in your diet will likely improve your mood and concentration.
Fiber
Fiber also aids in digestion and helps maintain a healthy weight. It regulates blood sugar and lowers cholesterol levels in the body. As a teenager, you should aim for 25 to 30 grams daily for a healthy digestive system through sources including nuts, legumes, vegetables, fruits, and whole grains.
B Vitamins, Zinc, and Magnesium
Low B vitamin intake has been associated with poor behavior and mental health in teenagers. These nutrients are crucial for brain function, energy production, and overall health. They help break down hormones in the liver and help maintain healthy skin. Consequently, this reduces acne, mood swings, and sugar cravings. They are also associated with healthy nails and hair. The best sources of B vitamins are eggs, meat, whole grains, seeds, legumes, leafy green vegetables, and dairy products.
Zinc is good for your immune system and supports growth and development. It is mainly found in seeds, legumes, shellfish, and meat. Similarly, magnesium facilitates over 300 biochemical reactions in the body, including nerve function and muscle development. It is obtained from nuts, seeds, leafy vegetables, and whole grains.
Daily Guidelines by Age & Gender
During adolescence, teens also need calories, which vary by age and gender. Below is asimple guide per the Dietary Guidelines for Americans:
Caloric Needs by Age and Gender
Here is what a moderately active adolescent requires:
Girls
Ages 13–15: 2,000–2,200 calories
Ages 16–18: 2,000–2,400 calories
Boys
Ages 13–15: 2,200–2,600 calories
Ages 16–18: 2,400–3,200 calories
Remember that these values are general guidelines, and individual needs may vary.
Influence of Activity Level
The level of activity a teenager is involved in also affects the caloric requirements.
Sedentary Teens
Girls: 1,600–1,800 calories
Boys: 2,000–2,400 calories
Active teens
Girls: 2,200–2,400 calories
Boys: 2,600–3,200 calories
In addition to these general guidelines, note that highly active teens, especially those participating in intense sports, may require up to 5,000 calories daily.
Macronutrient Distribution
A balanced diet should typically include:
Carbohydrates: 45–65% of total daily calories
Proteins: 10–30% of total daily calories
Fats: 25–35% of total daily calories
Common Nutrition Mistakes Teens Make
Teenagers deal with busy lifestyles, social pressures, and growth during adolescence. As a result, they struggle to make positive food choices and easily fall into bad eating habits. However, these nutrition mistakes can have long-term effects such as poor mental health, mood, and energy levels. Here are the common pitfalls to avoid:
Skipping Breakfast
Breakfast is the most skipped meal among teens. Many teenagers think skipping breakfast helps with weight control or saves time, but it can have detrimental effects. For instance, failing to eat breakfast can lead to poor concentration, low energy levels, and overeating later in the day. Studies have shown that teens who frequently eat breakfast perform better in school due to improved memory and focus. Therefore, starting your day with a balanced meal is essential for better cognitive and physical health.
Overconsuming Processed Foods and Sugary Drinks
Additionally, many teens turn to processed foods like sugary drinks, cookies, or chips because they do not want to cook or want to save time. Although challenges during adolescence can be exhausting, it is harmful to compromise your diet. Processed foods have high empty calorie content, which provides little to no nutritional value.
High fat and sugar content also contribute to energy crashes, weight gain, and lasting problems like diabetes or heart disease. Therefore, consider alternatives like whole grains or fruits instead of eating these foods as snacks.
Fad Diets and Restrictive Eating
As a teen, you may be tempted to try the latest diet trends on social media, especially if they promise quick fixes like weight loss or gain. However, you should know that fad diets often cause more harm than good. Most of these diets usually exclude essential food groups and are restrictive, potentially leading to deficiencies. To make matters worse, they can lead to disordered eating patterns and unhealthy relationships with food. So instead of relying on them entirely, consider having a balanced diet.
Underconsumption of Essential Nutrients
Due to bad eating habits, most teens miss essential nutrients like vegetables, fruits, fiber, and iron. However, all these nutrients are vital for body function, and lacking them can lead to digestive problems, constipation, or anemia. As a result, you should increase your intake of lean meats, lentils, beans, and leafy greens to prevent deficiencies.
Building Healthy Eating Habits for Life
Building healthy eating habits for life begins during adolescence when growth and development are at their peak. Caregivers, parents, and guardians play vital roles in shaping teens’ eating habits. Here are some practical tips to help you:
How Parents and Guardians Can Help
As a parent or guardian, modeling healthy eating habits is the best way to encourage it in your teen. Your teen will likely adopt healthy eating habits when they see you make good nutritional choices. For instance, you set a good example when you choose whole grains, lean proteins, vegetables, and fruits over processed foods.
You should also endeavor to provide a balanced diet without making eating shameful. Do not label certain foods as “bad” or “good,” but focus on delivering a variety rich in all essential nutrients. Your teen will unlikely develop disordered eating habits when you create a positive food environment at home.
Encourage Intuitive and Mindful Eating
Similarly, encourage your teen to listen to their hunger and fullness cues. Teach your teen the benefit of eating when hungry and stopping when full. Such an intuitive approach will help them avoid overeating and develop a healthy relationship with food.
Encourage mindful eating, which involves paying attention to the present moment. Mindful eating includes paying attention to the finer details of food’s aroma, content, and taste. It could also involve listening to the soft sounds produced during chewing. It helps your teen stay in control and improves their overall mental health.
Make Nutrition Practical and Teen-Friendly
Finally, make nutrition easy and enjoyable for your teenagers to motivate them.
Begin by offering your teen easy grab-and-go snack alternatives like whole grain crackers, fruits, nuts, or yogurt. These can fuel their bodies throughout the day.
Next, include your teen in meal prep. Allow them to help with grocery shopping, choosing meals, and cooking. This will give them a sense of ownership over their nutrition, and with satisfaction, your teen will likely stick with healthy habits.
Facilitate your teen with tools and apps to help them track food intake. Apps like MyFitness Pal can help them make informed decisions and understand nutritional needs and portion sizes without becoming obsessed with food.
Teen Nutritional Guidance by Nexus Teen Academy
Nutrition goes beyond just food. It shapes your teen’s emotional, cognitive, and physical development. Healthy eating habits can help your teen thrive now and have a better future. At Nexus Teen Academy, we encourage teens and parents to implement healthy eating habits daily and consistently make good food decisions. We utilize holistic approaches to teen mental health treatment, including lifestyle changes that promote healthy nutrition.
Do not hesitate to contact us to learn more about our treatment programs and how we can help your teen with daily nutrition.
Frequently Asked Questions (FAQs)
How Can I Encourage My Teen to Try New, Healthier Foods?
Introduce new foods gradually and in a non-pressuring way
Allow them to pick out fruits, vegetables, or other healthy options when grocery shopping. Involve them in the cooking process and try to make nutritious meals fun
Praise their efforts to try new foods without focusing on perfection
How Do I Know if My Teen is Getting Enough Protein?
Provide them with various protein-rich foods, like chicken, fish, eggs, beans, and nuts
Include smoothies or protein shakes for an extra boost
Consult healthcare professionals to assess specific needs
How Can I Handle My Teen’s Desire For Fast Food and Junk Food?
Encourage them to balance instead of completely banning them
Offer healthier homemade alternatives, like baked fries or homemade burgers
Discuss the importance of moderation and encourage them to choose healthier options most of the time
Executive Director Hannah Carr, LPC and nexus_admin
Understanding Nutritional Needs for Teenagers
FACT CHECKED
The Nexus Teen Academy editorial and clinical team is dedicated to providing informative and accurate content to help families who are struggling with adolescent behavioral health problems. The editorial team works directly with the clinical team to ensure information is accurate and up-to-date.
To do this, our team uses the following editorial guidelines:
Clinically reviewed by Executive Director Hannah Carr, LPC
Executive Director Hannah Carr, LPC
Hannah graduated from Arizona State University with her Bachelor’s in Psychology and Master’s in Counseling and is a Licensed Professional Counselor in Arizona. She began her work as a therapist 12 years ago in South Phoenix with an intensive outpatient program for teens and their families. She joined Nexus in the residential program as the clinical director, eventually being promoted to the executive director, creating and building the clinical program structure and a strong culture focused on redirecting the trajectory of young lives.
Published By Nexus Teen Academy
Nexus Teen Academy
The Nexus Teen Academy Editorial Staff is composed of writers, editors, and clinical reviewers with many years of experience writing about mental health and behavioral health treatment. Our team utilizes peer-reviewed, clinical studies from sources like SAMHSA to ensure we provide the most accurate and current information.
Published On June 28, 2025
Table of Contents
The food your teen eats affects how they focus, feel, or even sleep. Proper teen nutrition builds a strong immune system and helps your teen manage stress.
Despite the importance of nutrition, teenagers often fall victim to poor eating habits, such as skipping meals or eating too much junk food. In this article, we will discuss the crucial nutritional needs of your teen. We will highlight the key nutrients their bodies need, how much to eat, and the common mistakes to avoid. If you are looking for a teen residential treatment program that can help with your teen’s behavioral health struggles, contact Nexus Teen Academy today.
Why Does Teen Nutrition Matter More Than Ever?
Due to the various changes teenagers undergo during adolescence, good nutrition is crucial. According to Johns Hopkins Medicine, healthy eating is essential because the body changes during adolescence affect adolescents’ dietary and nutritional needs. Proper nutrition fuels your teen’s body and mind and offers them the energy to get through their daily activities. It is also important for concentration, sleep hygiene, and mood regulation.
However, eating well is not just about feeling good once, but about building healthy habits that affect your teen’s life in the future. Skipping meals promotes unhealthy eating habits and can interfere with your teen’s mental health. According to the Office of Disease Prevention and Health Promotion, unhealthy eating habits such as too much junk food lead to problems like heart disease, type 2 diabetes, or obesity.
It is also important to note that having a healthy weight does not always mean you are eating right. You can still be at a normal weight despite missing essential nutrients. Malnutrition is harmful as it can make you feel sick, moody, or tired. It is common among teenagers as they become independent and start making decisions about their food. Sometimes, without proper guidance, teenagers end up suffering from nutritional deficiencies.
The best way to address this problem is to eat a balanced diet that includes vegetables, fruits, proteins, grains, and dairy or fortified soy alternatives. Doing this daily will ensure your body gets all the nutrients it needs.
Essential Nutrients for Teenagers
Your teen needs the proper nutrients to grow and establish a strong foundation for a healthy future. Below are the crucial nutrients to include in their plate:
Protein
Proteins are vital for building and repairing tissues, including organs, skin, and muscles. During adolescence, the body undergoes rapid growth and hormonal changes, which require proteins. While the daily intake varies, experts recommend 46 grams for teenage girls and 52 grams for boys daily. Protein-rich foods include fish, eggs, nuts, seeds, dairy products, poultry, and lean meats. Incorporating these varieties in your diet will ensure you get all the essential amino acids for your body.
Calcium and Vitamin D
You need calcium to develop strong bones and teeth. Approximately 40% to 60% of the adult bone mass is created during teenage years. Therefore, you need adequate calcium, about 1300mg daily, during adolescence to build a healthy body frame, which you can obtain from yogurt, cheese, and milk. However, if lactose intolerant, leafy green vegetables, tofu, and fortified plant-based milks are good alternatives.
Vitamin D is crucial in helping the body absorb calcium. Most people obtain vitamin D from exposure to sunlight, which enables the body to produce it. However, you can also get it from fortified foods, egg yolks, and fatty fish. The recommended daily vitamin D intake for teenagers is 600 IU.
Iron
Another essential nutrient for the teen body is iron. It facilitates the transportation of oxygen in the blood. It also supports energy levels in the body. The body needs iron during adolescence due to rapid growth. Teen girls particularly require more iron during the onset of menstruation. Therefore, whereas teenage boys require approximately 11mg daily, girls need about 15 mg.
Iron-rich foods include fortified cereals, beans, lentils, fish, poultry, and red meat. Eating adequate vitamin C-rich foods like strawberries and oranges can also improve iron absorption in the body.
Omega-3 Fatty Acids
Research shows that omega-3 fatty acids, especially long-chain docosahexaenoic acid (DHA) and eicosapentaenoic acid, are crucial for brain development and function. They also support heart health and reduce inflammation. The sources of omega-3s include sardines, salmon, chia seeds, walnuts, and flaxseeds. Including these in your diet will likely improve your mood and concentration.
Fiber
Fiber also aids in digestion and helps maintain a healthy weight. It regulates blood sugar and lowers cholesterol levels in the body. As a teenager, you should aim for 25 to 30 grams daily for a healthy digestive system through sources including nuts, legumes, vegetables, fruits, and whole grains.
B Vitamins, Zinc, and Magnesium
Low B vitamin intake has been associated with poor behavior and mental health in teenagers. These nutrients are crucial for brain function, energy production, and overall health. They help break down hormones in the liver and help maintain healthy skin. Consequently, this reduces acne, mood swings, and sugar cravings. They are also associated with healthy nails and hair. The best sources of B vitamins are eggs, meat, whole grains, seeds, legumes, leafy green vegetables, and dairy products.
Zinc is good for your immune system and supports growth and development. It is mainly found in seeds, legumes, shellfish, and meat. Similarly, magnesium facilitates over 300 biochemical reactions in the body, including nerve function and muscle development. It is obtained from nuts, seeds, leafy vegetables, and whole grains.
Daily Guidelines by Age & Gender
During adolescence, teens also need calories, which vary by age and gender. Below is a simple guide per the Dietary Guidelines for Americans:
Caloric Needs by Age and Gender
Here is what a moderately active adolescent requires:
Girls
Boys
Remember that these values are general guidelines, and individual needs may vary.
Influence of Activity Level
The level of activity a teenager is involved in also affects the caloric requirements.
Sedentary Teens
Active teens
In addition to these general guidelines, note that highly active teens, especially those participating in intense sports, may require up to 5,000 calories daily.
Macronutrient Distribution
A balanced diet should typically include:
Common Nutrition Mistakes Teens Make
Teenagers deal with busy lifestyles, social pressures, and growth during adolescence. As a result, they struggle to make positive food choices and easily fall into bad eating habits. However, these nutrition mistakes can have long-term effects such as poor mental health, mood, and energy levels. Here are the common pitfalls to avoid:
Skipping Breakfast
Breakfast is the most skipped meal among teens. Many teenagers think skipping breakfast helps with weight control or saves time, but it can have detrimental effects. For instance, failing to eat breakfast can lead to poor concentration, low energy levels, and overeating later in the day. Studies have shown that teens who frequently eat breakfast perform better in school due to improved memory and focus. Therefore, starting your day with a balanced meal is essential for better cognitive and physical health.
Overconsuming Processed Foods and Sugary Drinks
Additionally, many teens turn to processed foods like sugary drinks, cookies, or chips because they do not want to cook or want to save time. Although challenges during adolescence can be exhausting, it is harmful to compromise your diet. Processed foods have high empty calorie content, which provides little to no nutritional value.
High fat and sugar content also contribute to energy crashes, weight gain, and lasting problems like diabetes or heart disease. Therefore, consider alternatives like whole grains or fruits instead of eating these foods as snacks.
Fad Diets and Restrictive Eating
As a teen, you may be tempted to try the latest diet trends on social media, especially if they promise quick fixes like weight loss or gain. However, you should know that fad diets often cause more harm than good. Most of these diets usually exclude essential food groups and are restrictive, potentially leading to deficiencies. To make matters worse, they can lead to disordered eating patterns and unhealthy relationships with food. So instead of relying on them entirely, consider having a balanced diet.
Underconsumption of Essential Nutrients
Due to bad eating habits, most teens miss essential nutrients like vegetables, fruits, fiber, and iron. However, all these nutrients are vital for body function, and lacking them can lead to digestive problems, constipation, or anemia. As a result, you should increase your intake of lean meats, lentils, beans, and leafy greens to prevent deficiencies.
Building Healthy Eating Habits for Life
Building healthy eating habits for life begins during adolescence when growth and development are at their peak. Caregivers, parents, and guardians play vital roles in shaping teens’ eating habits. Here are some practical tips to help you:
How Parents and Guardians Can Help
As a parent or guardian, modeling healthy eating habits is the best way to encourage it in your teen. Your teen will likely adopt healthy eating habits when they see you make good nutritional choices. For instance, you set a good example when you choose whole grains, lean proteins, vegetables, and fruits over processed foods.
You should also endeavor to provide a balanced diet without making eating shameful. Do not label certain foods as “bad” or “good,” but focus on delivering a variety rich in all essential nutrients. Your teen will unlikely develop disordered eating habits when you create a positive food environment at home.
Encourage Intuitive and Mindful Eating
Similarly, encourage your teen to listen to their hunger and fullness cues. Teach your teen the benefit of eating when hungry and stopping when full. Such an intuitive approach will help them avoid overeating and develop a healthy relationship with food.
Encourage mindful eating, which involves paying attention to the present moment. Mindful eating includes paying attention to the finer details of food’s aroma, content, and taste. It could also involve listening to the soft sounds produced during chewing. It helps your teen stay in control and improves their overall mental health.
Make Nutrition Practical and Teen-Friendly
Finally, make nutrition easy and enjoyable for your teenagers to motivate them.
Begin by offering your teen easy grab-and-go snack alternatives like whole grain crackers, fruits, nuts, or yogurt. These can fuel their bodies throughout the day.
Next, include your teen in meal prep. Allow them to help with grocery shopping, choosing meals, and cooking. This will give them a sense of ownership over their nutrition, and with satisfaction, your teen will likely stick with healthy habits.
Facilitate your teen with tools and apps to help them track food intake. Apps like MyFitness Pal can help them make informed decisions and understand nutritional needs and portion sizes without becoming obsessed with food.
Teen Nutritional Guidance by Nexus Teen Academy
Nutrition goes beyond just food. It shapes your teen’s emotional, cognitive, and physical development. Healthy eating habits can help your teen thrive now and have a better future. At Nexus Teen Academy, we encourage teens and parents to implement healthy eating habits daily and consistently make good food decisions. We utilize holistic approaches to teen mental health treatment, including lifestyle changes that promote healthy nutrition.
Do not hesitate to contact us to learn more about our treatment programs and how we can help your teen with daily nutrition.
Frequently Asked Questions (FAQs)